POWER HITTING WORKOUT

POWER

Tekst

Sportspecifieke krachttraining tijdens het seizoen is nodig en er is enorm veel winst te behalen. STERK, FIT, SNEL en EXPLOSIEF tijdens het gehele seizoen met daarbij het voorkomen van (chronische) blessures zijn de belangrijkste voordelen .... maar hoe ziet zo'n training eruit?

Single leg box squat

Single leg hip thrust

Seated dumbbell speed squat jump

DAG 1 - PUSH / LOWER BODY  

Plyometric & Core

1A. Kneeling Single Leg Box Jump - 6 x 2 each side

1B. Swiss Ball Rollout - 6 sets x 12 reps

2A. Approach Box Jump - 10 x 1

2B. Suitcase Farmer Walk - 

3A. Trap Bar Deadlift Jumps - 4 x 6

3B. 

Single Leg Romanian Deadlift

Strength/Power (Contrast Method)

4A. Dumbbell Reverse Lunge 

4B. Swing

4C. Prowler

4A. Trap Bar Deads - 6 sets x 4 reps 

4B. Med Ball Slams - 6 sets x 2 reps

Strength/Power (French Contrast Method)

5A. Incline Dumbbell Press - 3 sets x 6 reps

5B. Plyo push up to box - 3 sets x 3 reps

5C. Tall Kneeling Med Ball Chest Pass - 3 sets x 3 reps

5D. Band assisted plyo push up - 3 sets x 6 reps

6A. Lateral Sled Marches - 3 x 20 yards each direction

6B. SL RDL - 3 x 8 each leg

6C. SL Swiss Ball Leg Curl - 3 x 8 each leg

Core Strength & Stability

7A. Cable Woodchops - 3 x 8 each side

7B. Ab Wheel Roll-out

7C. Hollow Body Hold

7D. Hanging Leg Raise

8A. Copenhagen Plank

8B. Body Saw TRX

8C. Weighted Knee Raise Hold

Shoulder Blackburns  

DAG 2 

Plyometric & Core

1A. Kneeling Single Leg Box Jump - 6 x 2 each side

1B. Swiss Ball Rollout - 6 sets x 12 reps

2A. Approach Box Jump - 10 x 1

2B. Suitcase Farmer Walk - 

3A. Trap Bar Deadlift Jumps - 4 x 6

3B. 

trapbar deadlift

hurdle hops

sprints

Strength/Power (Contrast Method)

- Dumbbell Reverse Lunge 

- Swing

- Prowler

4A. Trap Bar Deads - 6 sets x 4 reps 

4B. Med Ball Slams - 6 sets x 2 reps

Strength/Power (French Contrast Method)

5A. Incline Dumbbell Press - 3 sets x 6 reps

5B. Plyo push up to box - 3 sets x 3 reps

5C. Tall Kneeling Med Ball Chest Pass - 3 sets x 3 reps

5D. Band assisted plyo push up - 3 sets x 6 reps

6A. Lateral Sled Marches - 3 x 20 yards each direction

6B. SL RDL - 3 x 8 each leg

6C. SL Swiss Ball Leg Curl - 3 x 8 each leg

Core Strength & Stability

7A. Cable Woodchops - 3 x 8 each side

7B. Ab Wheel Roll-out

7C. Hollow Body Hold

7D. Hanging Leg Raise

8A. Copenhagen Plank

8B. Body Saw TRX

8C. Weighted Knee Raise Hold

Shoulder Blackburns  

So, what's going on here?

Als eerste is er de / begin je met de explosiviteit van het onderlichaam door de plyometrische oefeningen in combinatie met de core oefeningen gericht op de rompspieren. Er ontstaat een zeer effectieve superset.

First, we install explosive power in the lower extremities with plyometrics...

Next, we build strength... Strength that is easily transferrable into power, and usable on the field.

Finally, we create core stability, which eliminates any power leaks.

All in all...

This is a sound, not over the top, power hitting workout.